30-Minute Bodyweight Tabata Workout (No Equipment)

How To Do Squat Jacks

1. Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees.
2. With your chest upright and your core engaged, “jack” your feet out into a wide or sumo squat stance (feet are wider than your shoulders).
3. Land softly in a low squat, touching the ground with your fingertips if you can.
4. Then “jack” your feet into a narrow stance, feet together as you stand tall. Think, wide at the bottom, narrow at the top.

Modification: Option to make this low impact by performing squat heel taps, alternating a step out and tap in.

How To Do A Squat Hold Burpee

1. Start in a high plank position, shoulders stacked over wrists, core engaged. Hold this high plank position for a three-count.
2. Then step or jump your feet outside of your hands, landing in a low squat position. Hips go back and down, as if you’re sitting in a chair. Option to raise your hands overhead. Hold a low squat for a three-count.
3. Replant your hands to the mat and step or jump back to high plank position.
4. Return to the starting position and continue to alternate three-count holds of high plank to low squat.

How To Do A Push Up Plank Jack

1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. 
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Lower your body down towards the mat, leading with your chest as you perform a push up. Elbows fall back towards your body.
4. Once at the bottom of your push up, exhale as you push back up into high plank position 
5. Hold high plank as you “jack” your feet out wide, then jack them back to center, returning to the starting position.
6. Repeat the sequence of one push up to one plank jack.

Modification: Modify the push up by dropping to your knees or adding an incline. Make the plank jack low impact by performing alternating plank toe taps, tapping a foot out to the side before returning it to center and tapping the opposite foot out to the side.

How To Do Prone Superman Back Flys

1. Lie face down on a mat or flat surface with your legs straight out behind you. “Goal post” your arms, bending both elbows to 90 degrees, elbows in line with shoulders. Keep your neck in a neutral position by looking down towards the floor.
2. Take a deep breath and engage your core muscles to lift your arms and chest off the ground simultaneously.
3. Hold the top position for a second, squeezing your glutes and lower back muscles to keep your chest lifted.
4. With control, lower your upper body towards the mat, returning to starting position.

Modification: Perform a bird dog exercise, extending opposite arm and opposite leg away from each other in a quadruped position.

How To Do Lunge Jumps

1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
2. Jump your right foot back into a reverse lunge, aiming for 90-degree angles in each knee.
3. Then, perform a “lunge jump” by exploding up from the split lunge position, jumping with enough force to propel both feet off the floor as you switch your stance mid-air (left leg back, right foot forward).
4. Land softly in the reverse lunge position and power back up to continue this explosive movement.

Modification: Option to make this low impact by performing alternating step back lunges or 2-pulse lunge jumps.

How To Do An Army Crawl With Plank Knee Drives

1. Start in a high plank position with your shoulders stacked over your wrists; hands shoulder-width distance apart. Pull your kneecaps up towards your belly and push your heels towards the wall behind you.
2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
3. Drop one forearm to the mat. Follow by dropping the other forearm to the mat so you are in a low plank position with your shoulders stacked over your elbows.
4. Perform two knee drives, pulling your left knee towards your left elbow and then your right knee towards your right elbow (similar to performing a mountain climber).
5. Then, place your right palm on the mat, then your left palm, pushing yourself back up into a high plank position. 
6. Once in high plank, perform two knee drives (again pulling each knee to elbow).
7. Repeat this high plank to low plank pattern with knee drives.

Modification: Option to omit the plank knee drives and perform an army crawl from a modified, kneeling position.

How To Do Lateral Squat Jumps

1. Stand with feet shoulder-width distance apart, or slightly wider. Engage your core and bend your knees as you lower your hips down into a loaded squat stance.
2. Hold this loaded squat stance as you push off your right leg to laterally jump or bound to the left.
3. Land softly in the loaded squat position.
4. Then, push off your left leg to laterally jump or bound to the right.
5. Repeat this side-to-side pattern while holding a loaded squat.

Modification: Option to make this low impact by performing lateral squat taps.

How To Do A Low Plank Dolphin

1. Start in a low plank position, forearms on the mat, shoulders stacked over elbows, core engaged.
2. Pike your hips up. Engage your core and push through your forearms to drive your hips up towards the ceiling. Keep legs straight and think “nose to toes.”
3. Then, return to low plank position (“nose to fingertips”).

Modification: Option to perform a low plank hold or rolling knee taps from a low plank position.